Prawn & Cod Provencale Recipe

By weightlossresources.co.uk

Enjoy this quick and easy seafood provencale served with your favourite rice for dinner. It’s low in calories, low in carbs and full of protein.  

  • Recipe makes: 4 servings
  • Prep time:
    10 mins
  • Cook time: 25 mins
  • Calories: 200
    per serving

Ingredients

  • 1 medium yellow pepper
  • 1 medium red pepper
  • 200g courgette
  • 90g red onion
  • 300g skinless cod fillets
  • 2 tsp olive oil
  • 400g canned, chopped tomatoes
  • 15g tomato puree
  • 1 tsp white sugar
  • 1g dried ground basil
  • 2g ground black pepper
  • 200g cooked & peeled prawns

Method

  1. Deseed and chop the peppers, slice the courgettes and chop the onion. Cut the cod into bite-sized pieces.
  2. Heat the oil in a large non-stick frying pan, add the onion and gently fry for 3 minutes, stirring regularly, add the rest of the vegetables to the pan and stir-fry briskly for a further 5 minutes.
  3. Add the chopped tomatoes, tomato puree, sugar, basil and black pepper. Bring to simmering point then cover and simmer gently for 5 minutes.
  4. Stir in the cod, cover pan and simmer for a further 5 minutes.
  5. Sprinkle in the prawns, cover pan and simmer for 2 - 3 minutes more.

Serve with rice.

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Nutrition information per serving
Calories (kcal)200
Carbohydrate (g)12.7
Fat (g)4.6
Protein (g)25.4
Fibre (g)3.2
Alcohol (g)0.0
Fruit & Veg3.2

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